Scapular Winging in Push Up - subtle technique for shoulder position and muscle activity

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  • Опубліковано 24 гру 2024

КОМЕНТАРІ • 21

  • @ponnapuarunpraveenkumardwp223
    @ponnapuarunpraveenkumardwp223 2 роки тому +1

    Hii Mr Lance I had met with an accident 1 year ago due to this my left scapula popped out of my rib cage i can't feel the seratus muscles working on my left side shoulder and due to this I had faced imbalances on the left side and it also affected my squat position
    After watching your videos i have try this push up amazing this worked a lot better and my performance in doing push up got increased.And I can feel the left side of my abs functioning good. Tq a lot for making this videos.Make more videos related to fitness injuries and how to overcome it it will help so many people's around the globe . I wish you will reach your dreams one day ❤️

    • @LanceGoyke
      @LanceGoyke  2 роки тому

      Thank you for sharing your story with us! I wish you continued recovery and glad to hear you're on the mend!

  • @Davies4Fifa
    @Davies4Fifa 4 роки тому

    Hi Lance, great video.
    Struggled with scapula winging on my left side forever along with snapping tricep syndrome with a bit of ulnar nerve irritation.
    When I do push-ups with my elbows at a good angle (45 degrees or so) my left scapula doesn’t wanna play ball and it starts to wing at the top of my shoulder and generally feel weak on that side.
    Weirdly if I allow my arms to flare out at about 90 degrees my core engagement is so much higher and my scapula stick to my rib cage way better especially the left side that usually wings, it seems like it can tilt forward way better with my humerus out wide which allows the scap to stay flush to the rib cage, really weird.
    Just read your article on the serratus and find it fascinating. I think a lot needs to be done about addressing its health in fitness and exercise, especially when every single bench press form video requires you to pin your shoulder blades down and back through out the whole movement...

    • @LanceGoyke
      @LanceGoyke  4 роки тому +1

      Thanks for the comment, James. I agree, we can all push to get better.
      Your scenario isn't all that uncommon. Generally elbow tucking is the way to go as it repositions the scapula ALONG WITH the humerus.
      Sometimes, though, the scapula just doesn't want to move. In this case, forcefully tucking the elbows ends up doing more harm than good.
      You'll want to look into your rib cage positioning. I would set up in quadruped, forcefully exhale, then try to tuck your left elbow in. If you really get it, it might feel like you're side-bending to the left a little bit. You probably don't need anything TOO exaggerated, but if you can get some crazy outer, lower left abdominals to help you out, I think tucking that left elbow in won't feel so _wrong_.
      Awesome to hear you liked my article on the serratus. It's one of my personal favorites, too.

  • @tobymorris2002
    @tobymorris2002 3 роки тому +1

    Hey I think this is my problem, I have scapula winging on the left side when I do push ups, whereas the right side is normal and flush to the ribcage. I also noticed that my serratus is stronger on the right side which may be why that side doesn't wing. I struggle to tell if I'm doing scapula push ups correctly because I cant really feel my serratus anterior. Any advice you have on developing my serratus would be hugely appreciated because I really want to get rid of this horrible push up form

    • @LanceGoyke
      @LanceGoyke  3 роки тому

      Push ups are a great solution, you'll just need to make sure you've got the correct rib cage position that will allow for the serratus to turn on and help.
      Look into some 1-arm exercises, too: 1-arm cable push, 1-arm dumbbell bench press, 1-arm supported dumbbell rows, and 1-arm cable pulldowns. These will help free up the rib cage so that you can get the serratus active. DON'T hold yourself super rigid; you need looseness in the upper body to get the serratus working. Bracing and holding your breath will mess you up.
      Look for tension in the lower armpit to know if you're using the serratus anterior. If you can't find this in a plank, then push ups are too advanced at this point.

    • @tobymorris2002
      @tobymorris2002 3 роки тому +1

      @@LanceGoyke thanks for the reply, I managed to activate my seratus anterior earlier and when I did my workout later on the left side didn't flare out as much.
      Im going to keep trying to strengthen my serratus because I want to develop a strong base structure as I progress into harder calisthenics movements

    • @LanceGoyke
      @LanceGoyke  3 роки тому +1

      @@tobymorris2002 Great to hear. I highly recommend what you're doing. A strong foundation makes you more resilient and sets you up for more gains in the future.
      Soft pitch, but if you have access to weights, I wrote a program designed to build a strong foundation: mastering.fitness/programs/foundations-i/

    • @tobymorris2002
      @tobymorris2002 3 роки тому

      @@LanceGoyke unfortunately I don't have access to weights because of covid however I do have a pull up and dip bar hence why I have been developing my calisthenics skills.
      My only issue is it can be hard to tell if I am activating the lats or obliques instead of the serratus

    • @LanceGoyke
      @LanceGoyke  3 роки тому

      @@tobymorris2002 All of those muscles are connected in a sort of chain. If you feel all three of them, that's not a bad thing. Especially the obliques.

  • @fsfs2778
    @fsfs2778 2 роки тому +1

    Hey Lance was doing wall scap pushups for my serratus but my right side has some funny business going on. Ive filmed the form on my channel, was hoping you could help take a look. Im quite lost atm and would appreciate some help, if possible. Thank you so much

    • @LanceGoyke
      @LanceGoyke  2 роки тому +1

      Hey fs fs! It doesn't look too bad, in my opinion. Is it painful? It looks like the shoulder blade is doing what it can, but the right rib cage is stuck a little more exhaled than the left. I'm seeing that it just looks a little smaller diameter than the left half. This is really common due to our natural asymmetry in the body. I might try something like a Short Side Plank Genie Twist on left side to promote closing the left side and freeing up the right shoulder. I wouldn't sweat the scap movement too much, though!

    • @fsfs2778
      @fsfs2778 2 роки тому

      @@LanceGoyke ok will give that exercise a go! Yup it kinda hurts/pinching sensation in my front delt. I was wondering if thr was winging or something involved

    • @LanceGoyke
      @LanceGoyke  2 роки тому

      @@fsfs2778 Winging might be technically involved, I just don't want you to waste too much time on it. You can try push ups with different hand positions, too, i.e., one raise one lowered, one further away from you, feet elevated.

  • @shojibacolor7196
    @shojibacolor7196 3 роки тому

    thanks

  • @priyanshugurjar9818
    @priyanshugurjar9818 3 роки тому

    Sir, I have scapula winging on left side I did pushups for three days without noticing that I'm applying pressure more on left side and when I getup while every rep I rest more on left. Today I didn't do pushups and I can still feel left side different and low and if I tight my left bicep scapula comes out. Plz help your video is most relatable among all the video ❤️❤️❤️

    • @LanceGoyke
      @LanceGoyke  3 роки тому

      Try doing them with your right hand elevated on a book. You'll have to go slowly, but this can untwist your upper body a bit which might help the scapula stay pinned to the rib cage.

    • @priyanshugurjar9818
      @priyanshugurjar9818 3 роки тому

      @@LanceGoyke thanks 👍🏽